Stress Management Fundamentals

Stress - probably the most widely spread, under treated condition globally. Studies show it's largely our perception of the problem, rather than the problem itself; which causes us to stress out. For this reason; I have developed a guide for you as it helps you adjust your perception, which if done effectively; will lessen your stress. Know that these are practices - as in, methods which you use daily. I use this for my sleep clients; however it is helpful for anyone - regardless of sleeping problems or not.

DO

-       Meditate daily in a structured manner – this means eyes closed, listening to a meditation track or your own breathing for a set period of time

-       Repeat your daily affirmations morning and night

-       Aim to be present in each situation: it allows you to respond to the environment with awareness, not by default.

-       Plan each day and week to minimize stress, only committing to valuable activities

-       Do a monthly evaluation of your time and pinpoint any activities which are causing you substantial stress; and look at how you can modify them, using the template below

-       Realise that you are not a machine which will function at 100% regardless or not if you take care of your emotional health

-       Reach out if you are not coping – doing so is a sign of strength, not weakness, and can -only serve to benefit you

-       Voice your concerns in an honest, open manner if you are being placed under overwhelming pressure on a regular basis from your work, partner, family or friends.

-       Find what works for you – you may prefer a yoga class, boxing or a swim in the ocean

-       Do a 'Mind Dump' each night – any thoughts or ideas that cause you stress, write them down and assess their truth, imagining you were telling this to another person.

DO NOT

-       Ignore signs of burn out or chronic stress, such as recurrent illness, constant fatigue, sleeping problems, emotional exhaustion, depression, anxiety, unproductivity and weight change

-       Feel guilty for saying no to additional requests or excessive demands

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Stressed? This is for YOU.

Stress... the omnipresent feeling that leaves you exhausted, drained and moody. What to do if you're under ongoing stress? First, have a read of this article I wrote on adjusting your psychology towards particular stressors. In addition, these techniques will help you manage when you're under the pump. Tried and tested by yours truly, this is how I manage to stay cool calm and collected amidst a world of pressure and unrealistic expectations. 

DO

-       Release stress through various exercise – walking, yoga, high intensity training

-       If you do release your stress through intense workouts, ensure you have 1-2 days weekly of less intense activity, and are more regimented about the quality of your sleep to ensure your body is recovering from your sessions properly

-       Team up with a professional or partner who can hold you accountable

-       Find what method works for you. i.e. yoga, running, walking, a boxing class, swim

-       Give this activity time each day, depending on your day. 5, 10 and 20 minutes – whatever you can afford. As you move through the weeks, you will have more time for this because through improving your sleep you will be more productive overall

-       Schedule it in like you would any other commitments

-       Realise the interconnectedness between your physical and emotional stress systems – in releasing stress from one, it improves the health of the other too

-       Give yourself additional time and energy to engage in these stress relief exercises when stress is exacerbated, such as on weekends or on holiday. If so, ensure your activity choice is not excessively demanding, such as a walk in nature

-       Encourage your family, friends and partner to have their own time which helps them release stress. This will aid their emotional health as well as help them understand your needs for your own time in these activities

-       Have sex regularly – it’s the ultimate stress relieving activity!

-       Release mental stress with your nightly Mind Dump – any thoughts or ideas that cause you stress, write them down and assess their truth, imagining you were telling this to another person.

DO NOT

-       Think of it as an elective – given that you experience stress each day, you need to have stress relief each day

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at enquiries@oliviaarezzolo.com.au to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.